CFC 5 rounds for time of: 400-m run or 500-m machine 100-m DB farmers carry (35/45 lb) 25-m single-DB waiters walk, right arm 25-m single-DB waiters walk, left arm PureFit 3-4 rounds for time of: 200-m run 300-m machine 25-m lunges 25-m single-DB waiters walk, right arm 25-m single-DB waiters walk, left arm

CFC 7-9 rounds for time of:12 DB/KB floor press (heavy)100-m sprint PureFit 5 rounds: 20 jumping jacks10 DB/KB floor press100-m sprint

Open Gym: 5:15am and 5:30pm Optional WOD Brian rx 3 rounds for time of:5 rope climbs (15/15 ft)25 back squats (125/185 lb)  

CFC 7 rounds for time of:3 devils press5 wall balls7 toes-to-bars9 box jumps (24/30 in) PureFit 5-7 rounds for time of:3 devils press5 wall balls7 sit-ups9 box jumps or step ups

rx For time: 1,600-m run 100 pull-ups 200 push-ups 300 air squats 1,600-m run – Partition anyhow. – Wear a weight vest if you have one (14/20 lb).